As the new year begins, many of us may find ourselves succumbing to the January blues, with the third Monday of January often cited as the most depressing day of the year—dubbed Blue Monday.

Not a New Order track, but so called due to people really ‘feeling it’ in January due to a culmination of lack of energy, low spirits, miserable weather, vitamin D deficiency due to short days and lack of sunlight and financial strain. While this concept isn't grounded in scientific evidence, it resonates with many who feel the post-holiday slump, the prolonged winter darkness, failed new year’s resolutions and the anticipation of a long stretch until spring.

There are some things you can do that are meant to help boost your mood.

Try these Good Mood Foods

While many factors contribute to our mood and mental well-being, the impact of nutrition is often undervalued. Specific nutrients play crucial roles in brain health and mood regulation, with deficiencies linked to mood disorders and cognitive impairments.

Raw plant-based foods are packed with an array of vitamins, minerals, and compounds that support brain health and mood. Foods rich in tryptophan, like bananas, pumpkin seeds, and almonds, paired with complex carbohydrates found in fruits, can aid in serotonin synthesis, offering a natural mood boost.

Research suggests that omega-3 fatty acids can help regulate neurotransmitters, reduce inflammation, and promote healthy brain cell structure, all of which contribute to mood stabilization and the potential alleviation of depression and anxiety. ALA (alpha-linolenic acid) is a plant-based omega-3 fatty acid found in linseeds (flaxseeds), chia seeds, and walnuts. To optimize ALA absorption, consider grinding flaxseeds or soaking chia seeds before consumption and consistently include these foods in your daily diet.

Magnesium contributes to neurological wellbeing. It has been linked to a reduced risk of depression and can help manage irritability and anxiety. You can source magnesium from a variety of foods, such as leafy greens (spinach and Swiss chard), nuts (especially almonds and cashews), seeds (like pumpkin and sunflower), and whole food sources like avocados. Incorporate a mix of these foods into your meals to ensure adequate magnesium intake, which can contribute to improved mood and emotional wellbeing.

Soak Up the Sunlight (Or Simulate It)

Limited sunlight is a hallmark of winter and with it, reduced opportunities for natural vitamin D absorption. Taking a supplement might be a necessary concession but you can maximise your exposure by getting outside during daylight hours, or using a full-spectrum daylight lamp, which can help regulate circadian rhythms and combat SAD (Seasonal Affective Disorder).

Engage in Daily Physical Activity

Exercise releases endorphins, natural mood lifters. Whether it's a brisk walk in your local park, or a nature walk, or a yoga session in the warmth of your home, staying active is essential. I find that walking in nature is a balm for the spirits and I find tranquillity amongst the trees. (I live in the Forest of Dean). Integrating a daily routine of physical activity can greatly alleviate the January blues.

Have Fun

Doing more of what you love such as a hobby, or having fun with friends, is a great way to lift your spirits. Go to a taster class, get creative, watch a funny film. Smiling causes the brain to release dopamine, which makes you happier.

Hydrate with Herbal Infusions

Staying well-hydrated is essential for overall health, fresh herbal teas can be a warming way to do so. Try herbal infusions like ginger, peppermint, or chamomile can be soothing and deliver a sense of comfort on cold days.

Connect with a Supportive Community

Finding community, even virtually, can counter feelings of isolation during winter. Online forums, social media groups, or local meet-ups with others who share your lifestyle can provide encouragement and support. Come and join us in the Deliciously Raw Kitchen Hangout.

Embrace Mindfulness and Meditation

Mindfulness and meditation can help harness the mind's power to affect mood. Both practices can lower stress, improve cognitive function, and lead to an increased sense of peace—an antidote to the blues.

Plan a Project or Set Goals

Blue Monday can feel like an anticlimax after the holiday season. Redirecting the focus towards planning a few projects – maybe an edible flower garden for the spring, or setting personal wellness goals can provide purpose and motivation.

Foster Self-Care Rituals

Designate time for self-care activities that nourish the soul: reading, warm baths, and skin-brushing or massage with raw plant-based oils. These can offer comfort and calm during the winter months.
Try this easy detoxing coffee scrub made from leftover coffee grounds.

Maintain a Gratitude Practice

Keeping a gratitude journal or taking time daily to reflect on what you are grateful for can have profound effects on mental health. Focusing on the positive aspects of life may help dispel negative thoughts associated with the January blues.

The January blues may seem overwhelming but it's possible to turn the tides on this gloomy feeling. Try some intentional wellness practices, you can find joy and vitality in the winter season, while paving a vibrant path towards spring.